Calculadora de Risco da Dieta
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
risco = soma de fatores acima dos limites
About this calculator
The Diet Risk Calculator provides a simple assessment of potential health risks associated with your daily eating pattern. It assigns a score from 0 to 4 based on the intake of four critical components: fruits and vegetables, sodium, added sugar, and saturated fat. The higher the score, the greater the dietary imbalance. The goal is to offer a quick alert so you can adjust your eating habits preventively.
It works straightforwardly: for each of the four items, you enter your approximate daily intake. The system compares these values with recommended limits from health organizations. If fruit and vegetable consumption is below the minimum (400g/day), 1 point is added. For sodium, sugar, and saturated fat, if values exceed the maximum limits (2g, 50g, and 22g respectively), each adds 1 point. The final score is the sum of these points, ranging from 0 (balanced diet) to 4 (high-risk diet).
Use this calculator when you want a quick self-assessment of your diet quality, especially if you are concerned about chronic disease risks like hypertension, type 2 diabetes, or obesity. It is helpful for those starting to monitor their diet or wanting a periodic check-up. However, it does not replace a professional nutritional evaluation.
Important caveats: the limits used are general references and may not apply to individuals with specific conditions (e.g., athletes, pregnant women, or people with kidney disease). The calculator considers only four factors, ignoring others like fiber, trans fats, or carbohydrate quality. The result is an indicator, not a diagnosis. Consult a nutritionist for a complete and personalized analysis.
Frequently asked questions
How is the diet risk score calculated?
The score is the sum of four points: one point for each factor outside the ideal range. Fruits/vegetables below 400g/day adds 1; sodium above 2g/day adds 1; added sugar above 50g/day adds 1; saturated fat above 22g/day adds 1.
What does a score of 4 mean?
A score of 4 indicates that all four components are outside recommended limits, suggesting a high-risk diet for chronic diseases. It is a sign to seek professional guidance and make significant changes.
Can I use this calculator if I have a medical condition?
Yes, but remember that the limits are general. If you have hypertension, diabetes, or kidney disease, consult your doctor or nutritionist for personalized recommendations, as your needs may differ.
Does the calculator consider all important nutrients?
No. It focuses on four common risk factors. Other aspects like fiber, trans fats, cholesterol, and vitamins are not included. For a complete assessment, see a nutritionist.
How can I reduce my risk score?
Increase fruit and vegetable intake, reduce salt (avoid processed foods), cut added sugars (sodas, sweets), and replace saturated fats with unsaturated ones (olive oil, avocado, nuts). Small changes help.